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2/4/2019 HER Power Lifestyle Online Fitness Training Plan Week 3 & 4 Advanced - 1 - Chest & Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Date / / / / 1. Push-up decline - PB Chest 2. Side , right - FB All Abs Set 1 20 x lbs Set 1 15 x lbs Set 2 20 x lbs Set 2 15 x lbs Set 3 20 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet on the platform. Assume the push up position. Stretch your arms. Kneel on the ground. Lay on your side on the ball. Keep the arms crossed. Tighten all Stretch your arms. of the core muscles. Move your torso to the side.

3. Side crunch, left - FB All Abs, Back 4. Plank time All Abs Set 1 15 x lbs Set 1 60 s Set 2 15 x lbs Set 2 60 s Set 3 15 x lbs Set 3 60 s Set 4 Set 4 Set 5 Set 5 Note Note

Kneel on the ground. Lay on your side on the ball. Keep the arms crossed. Tighten all Place your toes on the oor. Place your lower arms on the oor. Lift your hips up. Hold of the core muscles. Move your torso to the side. this position.

5. Seated raise - Pulley Front Shoulders 6. Shoulder press machine Shoulders Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab the handles. Sit on the platform. Lift your arms sideways. Adjust the equipment to your measurements. Adjust the weight. Grab the handles. Extend your arms upwards.

7. Lateral raise standing - DBs Shoulders 8. , alternated - DBs Front Shoulders Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet in stride position. Keep your back in a neutral position. Grab and hold Place your feet at hip width. Keep your back in a neutral position. Grab and hold the the dumbbells. Keep your arms slightly bent. Lift your arms sideways. Hands at dumbbell. Lift your arms one at a time. shoulder height.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 1/12 2/4/2019 HER Power Lifestyle Online Fitness 9. Upright - Barbell Middle Shoulders 10. Reverse y standing - Pulley high Upper Back Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet at hip width. Keep your knees slightly bent. Grab the barbell. Pull your Place your feet in stride position. Keep your back in a neutral position. Grab the hands to your chin. above your shoulders. handles. Keep your arms slightly bent. Hands at shoulder height. Swing your arms back.

11. inclined - Barbell Upper Chest 12. Crossover - Pulley Chest Set 1 12 x lbs Set 1 15 x lbs Set 2 12 x lbs Set 2 15 x lbs Set 3 12 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Lay with your back on the sloping bench (20-45 degrees). Grab the barbell. Place the Place your feet in stride position. Move your torso slightly forward. Grab the handles. hands at shoulder width. Lower the bar to your chest. Keep your arms slightly bent. Swing your arms forward.

13. Bench press - DBs Chest 14. Bear hug standing - FB Chest Set 1 12 x lbs Set 1 10 s lbs Set 2 12 x lbs Set 2 10 s lbs Set 3 12 x lbs Set 3 10 s lbs Set 4 Set 4 10 s lbs Set 5 Set 5 Note Note

Grab and hold the dumbbells. Lay on your back on the at bench. Hands at shoulder Take the ball. Pull your arms toward your body. height. Extend your arms forward.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 2/12 2/4/2019 HER Power Lifestyle Online Fitness Training Plan Week 3 & 4 Advanced Gym - 2 - Back Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Push-up incline - Box Chest 2. Sit-up decline - bench Abs - Straight Abs Set 1 20 x lbs Set 1 15 x lbs Set 2 20 x lbs Set 2 15 x lbs Set 3 20 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your hands on the platform. Assume the push up position. Bend your arms. Lay with your back on the sloping bench (20-45 degrees). Hook your feet under the Stretch your arms. rollers. Place your hands behind your head. Move your torso forward.

3. Plank feet reps, alternated All Abs, Back 4. Lat pulldown narrow grip Lats Set 1 30 s Set 1 12 x lbs Set 2 30 s Set 2 12 x lbs Set 3 30 s Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your lower arms on the oor. Support yourself on your toes. Tighten all of the Sit on the platform. Keep your back in a neutral position. Place your hands in narrow core muscles. Lift one leg. Alternate between your legs. grip. Pull your arms down. Lower the bar to your chest.

5. Straight arm pull down - Pulley Lats 6. Assisted standing pull up wide grip Lats Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab the pulley bar. Place your feet in stride position. Keep your arms straight. Pull Adjust the equipment to your measurements. Adjust the weight. Grab the handles. your arm downward. Pull yourself up.

7. row - Pulley Upper Back, Quads 8. Bent-over row standing - Barbell Upper Back Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab the handles. Lower yourself until the upper leg is parallel to the oor. Keep your Place your feet at hip width. Keep your knees slightly bent. Keep your back in a back in a neutral position. Pull yourself up. Stand up straight. neutral position. Move your torso slightly forward. Grab the barbell. Pull your arms back.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 3/12 2/4/2019 HER Power Lifestyle Online Fitness 9. Row reverse grip - Pulley Upper Back 10. Rack pulls - Barbell Lower Back, Glutes, Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Sit on the platform. Grab with a reverse grip. Keep your torso straight. Hands below Place your feet at hip width. Grab the barbell. Keep your knees slightly bent. Bring your shoulders. Pull your arms back. your back. Keep your back in a neutral position. Tighten all of the core muscles. Extend your knees, hip and back.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 4/12 2/4/2019 HER Power Lifestyle Online Fitness Training Plan Week 3 & 4 Advanced Gym - 3 - & Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Push-up - Reverse bosu Chest 2. Plank hand and foot up, alternated All Abs Set 1 20 x lbs Set 1 30 s Set 2 20 x lbs Set 2 30 s Set 3 8 x lbs Set 3 30 s Set 4 Set 4 Set 5 Set 5 Note Note

Place the bosu round side down. Assume the push up position. Bend your arms. Kneel on the ground. Support yourself with your . Keep your back in a Stretch your arms. neutral position. Tighten all of the core muscles. Lift one arm and the opposite leg a few cm off the ground.

3. Crunch double Abs - Straight Abs 4. - Pulley Biceps Set 1 15 x Set 1 15 x lbs Set 2 15 x Set 2 15 x lbs Set 3 15 x Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Lay on your back on the oor. Keep your knees bent 90 degrees. Place your hands Place your feet in stride position. Keep your back in a neutral position. Grab the behind your head. Tighten the abdominal muscles. Shoulders off the oor. Tilt your barbell. Keep your arms next to your body. Keep your shoulders in xed position. pelvis. Bend your elbows.

5. Triceps pushdown - Pulley Triceps 6. Triceps - Box Triceps Set 1 15 x lbs Set 1 18 x lbs Set 2 15 x lbs Set 2 18 x lbs Set 3 15 x lbs Set 3 18 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab the handles. Stand up straight. Bend your elbows. Stretch your arms. Place your hands on the platform. Grab the edge. Bend your arms in a 110 degree angle. Keep your shoulders in xed position. Keep tension on your elbows.

7. Biceps curl incline, alternated - DBs Biceps 8. Preacher curl machine Biceps Set 1 12 x lbs Set 1 10 x lbs Set 2 12 x lbs Set 2 10 x lbs Set 3 12 x lbs Set 3 10 x lbs Set 4 Set 4 Set 5 Set 5 Note Coach note: Reps are 12 per arm per set. Note

Sit on the platform. Grab and hold the dumbbell. Bend one . Stretch one elbow. Adjust the equipment to your measurements. Adjust the weight. Grab the handles. Alternate between arms. Bend your elbows.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 5/12 2/4/2019 HER Power Lifestyle Online Fitness 9. Triceps extension lying - Barbell Triceps Set 1 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 4 Set 5 Note

Lay on your back on the at bench. Grab the bar. Extend your arms upwards. Bend your elbows. Extend your elbow.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 6/12 2/4/2019 HER Power Lifestyle Online Fitness Training Plan Week 3 & 4 Advanced Gym - 4 - Shoulders & Chest Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Push-up decline - PB Chest 2. Sit-up decline - bench Abs - Straight Abs Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet on the platform. Assume the push up position. Stretch your arms. Lay with your back on the sloping bench (20-45 degrees). Hook your feet under the Stretch your arms. rollers. Place your hands behind your head. Move your torso forward.

3. Side plank elbow foot time, right All Abs, Back 4. Side plank elbow foot reps, left Obliques, Glutes Set 1 20 s Set 1 20 x Set 2 20 s Set 2 20 x Set 3 20 s Set 3 20 x Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet on top of each other. Place one on the oor. Place one hand Place one forearm on the oor. Place your feet on top of each other. Place one hand on your side. Lift your hips up. Hold this position. on your side. Lift your hips up.

5. Pectoral Machine Chest 6. Bench press - Chest Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Adjust the equipment to your measurements. Adjust the weight. Grab the handles. Adjust the equipment to your measurements. Adjust the weight. Lay on your back on Bring your arms forward. the at bench. Grab the barbell. Bend your elbows. Extend your elbow.

7. Bench press inclined - DBs Upper Chest, Shoulders 8. Cross y incline bench - Pulley Upper Chest Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Lay with your back on the sloping bench (20-45 degrees). Grab and hold the Lay with your back on the sloping bench (20-45 degrees). Grab the handles. Keep dumbbells. Place the hands at shoulder width. Palms facing forward. Lower your your arms slightly bent. Swing your arms up at an angle. hands to chest height.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 7/12 2/4/2019 HER Power Lifestyle Online Fitness 9. Reverse y - ST Upper Back, Back Shoulders 10. Arnold press - DBs Front Shoulders Set 1 10 x lbs Set 1 15 x lbs Set 2 10 x lbs Set 2 15 x lbs Set 3 10 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab the Suspension Trainer. Keep your head in a neutral position over your torso. Sit on the platform. Grab and hold the dumbbells. Hands at shoulder height. Palms Lean backwards. Extend your arms sideways. facing back. Extend your arms upwards. Palms facing forward.

11. Side raise seated - DBs Shoulders 12. Front raise, alternated - DBs Front Shoulders Set 1 15 x lbs Set 1 15 x lbs Set 2 12 x lbs Set 2 15 x lbs Set 3 10 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Sit on the platform. Keep your back in a neutral position. Grab and hold the Place your feet at hip width. Keep your back in a neutral position. Grab and hold the dumbbells. Keep your arms slightly bent. Lift your arms sideways. Hands at shoulder dumbbell. Lift your arms one at a time. height.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 8/12 2/4/2019 HER Power Lifestyle Online Fitness Training Plan Week 3 & 4 Advanced Gym - 5 - Back Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Lat pull down standing - Switching Lats 2. Straight arm pull down - Pulley Lats machine Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note Coach note: or use cables for standing lat pulldown.

Grab the handles. Place your feet in stride position. Keep your arms straight. Pull your Adjust the weight. Place your feet in stride position. Keep your back in a neutral arm downward. position. Tighten all of the core muscles. Grab the handles. Pull your arms down.

3. Row, right - Pulley ST Lats 4. Row, left - Pulley ST Lats Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab the handles. Lean backwards. Extend your arms forward. Keep your back in a Grab the handles. Lean backwards. Extend your arms forward. Keep your back in a neutral position. Pull your arm backward. neutral position. Pull your arm backward.

5. Bent-over reverse y - DBs Upper Back 6. Lat pulldown narrow grip Lats Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbells. Move your torso forward. Keep your knees slightly Sit on the platform. Keep your back in a neutral position. Place your hands in narrow bent. Lift your arms sideways. grip. Pull your arms down. Lower the bar to your chest.

7. Reverse y lying - DBs Upper Back 8. - Pulley Upper Back Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Lay down on your stomach. Grab and hold the dumbbells. Lift your arms sideways. Place your feet in stride position. Keep your back in a neutral position. Grab the handles. Hands at eye height. Pull your arms back.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 9/12 2/4/2019 HER Power Lifestyle Online Fitness 9. Crunch seated - Pulley Abs - Straight Abs 10. Knee raise - Captain's chair All Abs Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Sit on the platform. Grab the rope. Hands at shoulder height. Move your torso slightly Support yourself with your forearms. Keep your back in a neutral position. Tighten forward. Tighten all of the core muscles. Make your back convex (round). the abdominal muscles. Bend your knees. Lift your legs.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 10/12 2/4/2019 HER Power Lifestyle Online Fitness Training Plan Week 3 & 4 Advanced Gym - 6 - Legs Goal Get Fit Start date Time 1 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Step up high, left - DBs - Box Quads, Glutes 2. Step up high, right - DBs - Box Quads, Glutes Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place one foot on the platform. Grab and hold the dumbbells. Keep your back in a Place one foot on the platform. Grab and hold the dumbbells. Keep your back in a neutral position. Relax your shoulders. Step onto the platform. neutral position. Relax your shoulders. Step onto the platform.

3. Seated Quads 4. Lying machine Hamstrings Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Adjust the equipment to your measurements. Adjust the weight. Sit on the platform. Adjust the equipment to your measurements. Adjust the weight. Lay down on your Extend both legs. stomach. Move your feet toward your buttocks.

5. 45 Degree Quads, Glutes 6. Squat - Barbell Quads, Glutes Set 1 12 x lbs Set 1 10 x lbs Set 2 12 x lbs Set 2 10 x lbs Set 3 12 x lbs Set 3 10 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Adjust the equipment to your measurements. Adjust the weight. Place your feet at Place your feet at hip width. Place the bar behind your neck. Keep your back in a hip width. Bend your knees. Extend both legs. neutral position. Lower yourself until the upper leg is parallel to the oor. Keep your torso straight.

7. - Barbell Lower Back, Glutes, Hamstrings 8. Glute kickback, right - Pulley Glutes Set 1 15 x lbs Set 1 15 x lbs Set 2 10 x lbs Set 2 15 x lbs Set 3 8 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet at hip width. Bring your buttocks back. Move your torso forward. Place the ankle strap around your foot. Hold on to the machine. Lean slightly forward. Grab the barbell. Extend your knees and hips. Keep your back in a neutral position. Swing your leg back. Alternate between your legs.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 11/12 2/4/2019 HER Power Lifestyle Online Fitness 9. Glute kickback, left - Pulley Glutes 10. Bulgarian split squat, right - KBs - Box Quads, Glutes Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place the ankle strap around your foot. Hold on to the machine. Lean slightly forward. Grab the kettlebells. Place your feet in split squat stance. Place one foot on the Keep your back in a neutral position. Swing your leg back. Alternate between your platform. Move the rear knee towards the ground. Keep your back in a neutral legs. position.

11. Goblet bulgarian split squat, right - Quads DB - Box Set 1 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 4 Set 5 Note

Grab the dumbbell with two hands. Place one foot on the platform. Keep your back in a neutral position. Move the rear knee towards the ground.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=2600461 12/12